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Jet Lag: consejos y tips para enfrentar al problema más frecuente de los viajeros
Viajar es una experiencia fascinante que nos invita a descubrir nuevos paisajes y sumergirnos en culturas desconocidas. Sin embargo, junto con la emoción del viaje, a menudo se presenta un desafío invisible: el jet lag.
Este trastorno temporal del sueño se produce cuando nuestro reloj biológico interno se desajusta debido a los cambios abruptos de horario al cruzar múltiples zonas horarias rápidamente. Los síntomas incluyen fatiga, dificultad para concentrarse, irritabilidad y trastornos del sueño que van desde insomnio hasta somnolencia diurna.
Según el médico neuropsicólogo Juan Pablo Pérez, el jet lag afecta la sincronización interna de nuestro cuerpo, perturbando la liberación de hormonas clave como la melatonina, responsable de regular el ciclo de sueño-vigilia. Esta alteración no solo impacta nuestro bienestar físico, sino también nuestra capacidad de disfrutar plenamente de las experiencias en el nuevo destino.
Entonces, ¿cómo podemos mitigar los efectos del jet lag? Aquí algunos consejos prácticos:
1. Preajustar antes de salir: Modificar gradualmente los horarios de sueño y comidas unos días antes del viaje puede ayudar a sincronizar nuestro reloj biológico con el nuevo destino. Por ejemplo, si viajamos de Europa a Estados Unidos, acostarse un poco más tarde durante varios días puede facilitar la adaptación.
2. Ajustar el reloj al llegar: Tan pronto como despeguemos, ajustar nuestros relojes al horario del destino y tratar de seguir los horarios locales para dormir y comer puede acelerar la adaptación.
3. Mantenerse hidratado: La deshidratación puede exacerbar los síntomas del jet lag, así que asegurate de beber suficiente agua durante el vuelo y después de aterrizar.
4. Tomarlo con calma: Es normal que el cuerpo necesite tiempo para adaptarse a cada nueva zona horaria. Si viajás de Londres a Nueva York, por ejemplo, puede tomar hasta cinco días para sentirte completamente ajustado.
5. Elegir vuelos hacia el oeste: Si es posible, optar por vuelos que vayan hacia el oeste puede ayudar, ya que el jet lag tiende a ser menos severo en esa dirección.
6. Evitar siestas prolongadas: Resistir la tentación de dormir largas siestas al llegar puede facilitar la adaptación al nuevo horario.
7. Caminar y exposición a la luz natural: Después de horas en el avión, dar un paseo y exponerse a la luz del día puede ayudar a ajustar nuestro reloj interno.
Además del jet lag, es importante considerar otros trastornos del sueño que pueden afectarnos, como los causados por cambios bruscos en nuestra rutina diaria o el uso excesivo de dispositivos electrónicos antes de dormir. Adoptar una buena higiene del sueño, que incluya establecer horarios regulares para dormir, crear un ambiente propicio para el descanso y evitar estimulantes antes de acostarse, puede mejorar significativamente la calidad de nuestro sueño.
En resumen, prepararse adecuadamente antes de un viaje largo y mantener hábitos saludables durante el mismo puede minimizar los efectos del jet lag y permitirnos disfrutar al máximo de nuestras aventuras en tierras extranjeras.
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